Monday 12.28.2020

Warm-up Drills
I. Row 500m
II. 2 Rounds of
5 x Power Clean
5 x Press
10 x Front Rack Lunges
10 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Front Squat Primer
Every two minutes for 6 Rounds total, complete the following tasks as described below:

Front Squat x 5-5-3-3-1-1

Notes:

• Begin weight @50% or heavier of any 1rm.
• Climb weight as able with range of motion, technique development, and breathing under load being the priorities in today’s training.

Post scores to comments.

“Black & Blue”
5 Rounds for time of

10 x Power Clean (135/95lbs)
10 x Bar Facing Burpees

Notes:

• Scale weight to the next appropriate level without any change plates to facilitate controlled drops and rapid engagement for the sets of Burpees (ie. 115,95,85,75,65,55lbs etc.).

Post scores to comments.